Al Woods interviews Patosha Jeffery

Click here to listen to Patosha Jeffery on the Al Woods Radio Show.

Patosha Training Journal 11

Here is my workout for Monday, June 23, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
100 Jumping Pull Ups
100 Dips

Boy are my arms tender.. I already know that I will not be able to move in the middle of the night from this workout. It took me 19:29 to complete. I broke it down into rounds of 10. It was not as bad as it seems. Don't get me wrong this was not easy, but I can tell that my endurance is increasing. There was a point were I got my second wind. Which shocked me!!!

Patosha Training Journal 10

Here is my workout for Wednesday, June 18, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
7 Overhead Press
21 Back Extensions
5 Rounds

I enjoyed this workout until I got to about 15 back extension then the burn would be almost unbearable. I wasn't timed on this so I pretty much took my time. I lifted the bar on the overhead press which weighs 45lbs. To see what back extensions look like, see the link above.

Patosha Training Journal 9

Here is my workout for Monday, June 16, 2008.

Warm-up - 1 Round
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
Overhead Squats
3 x 3 x 3
Front Squats
3 x 3 x 3
Back Squats
3 x 3 x 3


Today's workout can be considered a lower body work out. With each squat series I started with the bar (45lbs) to learn technique. Then I would add weight. The maximim weight I got with both overhead and front squats were 63lbs. I got as high as 73lbs with back squats.

I have never done overhead squats with a weighted bar nor have I ever done front squats.. You may see my face make some unusual expressions because I'm doing something new plus I be concerned with my knee.

Patosha Training Journal 8

Here is my workout for Wednesday, June 11, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
Deadlifts
111lbs x 3
111lbs x 3
122lbs x 3
133lbs x 3
138lbs x 3

This workout was not bad.. I like doing leg exercises.. I believe I could have done more weight. But I did not over do it becasue my finger is still not 100% and my wrist was giving me some problems..

Girls Basketball Motivation: Overnight Success

"Overnight sensations are usually not really overnight sensations.
They’re people who worked very hard in a structured and
methodical way to get where they wanted to go."
— Thomas Schweich: attorney, author, and esteemed risk-avoidance lecturer

Patosha Jeffery, Guest on The Al Woods Show

On June 25, at 8:00pm Eastern Time, Patosha Jeffery will be a guest on The Al Woods Show.

Al Woods is the publisher of http://woodsrecruiting.blogspot.com.

To listen to the show, visit
http://www.blogtalkradio.com/thealwoodsshow.

Patosha Training Journal 7

Here is my workout for Monday, June 9, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
800m Run
10 Kettlebell Swings 25lbs
10 Pushups
400m Run
20 Kettlebell Swings 25lbs
20 Pushups
200m Run
30 Kettlebell Swings 25lbs
30 Pushups

It took me 14:55 to complete this work out.. I can feel myself increasing in my endurance and upper body strength.. I ran the first 400m in about 1:45 and completed the entire 800m in 4:00. That is good for me.. My pushups are getting better. I did the girl pushups but I think I will start to do regular ones.. This was my first time doing kettlebell swings.. I was suppose to perform the kettlebell swings with 35lbs but since this was my first time I choose to use the 25lbs. Check out the videos.. Oh and my finger is doing much better..

Patosha Training Journal 6

Here is my workout for Wednesday, June 4, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
25 Slam Balls with 16lb medicine ball
20 Double Unders
20 Slam Balls with 16lb medicine ball
30 Double Unders
15 Slam Balls with 16lb medicine ball
40 Double Unders
10 Slam Balls with 16lb medicine ball
50 Double Unders

It took me 19:55 to complete this workout.. My goal was to complete this within 20 minutes. This was not my scheduled workout for today. But because I have an infected finger we had to change it up.

Check out the size of my finger. The tip of my finger looked and felt like it was going to explode.


I was proud of myself with the double unders. I've improved from the first time doing them.. The slam balls are a killer. I probably could have performed the slam balls a little better, if I was not so concerned about my finger.

Check it out:

Girls Basketball Motivation- Just Do It!

"It's not knowing what to do, it's doing what you know."
— Anthony Robbins: Authority on leadership psychology